W3D3

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Powerlifting

Warm-up

Warm-up (No Measure)

Squat Stretch Elbow Pry (30 Seconds)

3 Rounds of:

5 Back Squats

5 Strict Press

5 Romanian DL

Weightlifting

Back Squat ([email protected], [email protected], [email protected] x2)

High Bar Squat

[email protected]

[email protected]=78% estimated max, should be able to do 2 more reps. Add 3-5% to increase 1 RPE, drop 5% if you hit @9.

Floor Press ([email protected], [email protected], [email protected] x2)

[email protected]=78% estimated max, should be able to do 2 more reps. Add 3-5% to increase 1 RPE, drop 5% if you hit @9.

Block Pull ([email protected], [email protected], [email protected], -5% x4)

From crash pads
Mid-shin block pulls(from 25 or 45lbs plates)

[email protected]=86% estimated max, should be able to do 1 more rep.

Add 3-5% to increase RPE by 1